CrossFit Sudbury – 03012018 – It was getting dirty in here…

Hey Folks!

Great work today – sounds like almost everyone PR’d their 17.1 today, either through going heavier or simply moving faster.  You guys are just the best.

Listen to the challenge of the week – get to bed earlier than usual and get some shut-eye.  It will make a huge difference.  If you have a hard time getting to sleep:

  • Close the drapes / get blackout curtains
  • No technology or screens for 30-60 mins before bed
  • Journal and/or do some breathing exercises that help with down-regulation (look up Buteyko breathing methods)
  • No eating past 7pm
  • Try some Natural Calm (magnesium supplement) ~30 mins before bed

Start with whichever will be “easiest” to implement, and then add in as you’ve adopted each habit.

Coaches Notes:

Deadlifts are just to get some practice in and lift heavy stuff off the floor.  On the WOD – pace things out and don’t waste time transitioning.  Try to get the toes to bar done in 3 sets or less.  And move the barbell in the squat clean at a steady pace in singles, doubles, or even two sets of 5.  It should be an annoyingly heavy weight, but not so much that you need to stop and perform some sort of pre-lift ritual.

Strength work:

5 x 3 @ 75-80%

Conditioning – “It was getting dirty in here…”

3 rounds for time
30 cal row
25 box jumps (24/20)
20 toes to bar
10 Squat clean (185/133/65-70%)

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